10 Ways To Alleviate Lower Back Pain
It is not possible to exist a person on this planet who hasn’t felt the torment of a lower back pain. It’s practically a universally experience. This pain starts usually under the ribcage, in the area which is called the lumbar. The pain in this area can be very strong and unpleasant. But there is no need to panic, as there are many remedies that can improve it, if it doesn’t fix by itself. Stress, lack of exercise, muscle strains, lifting heavy weights, these all be lower back pain causes.
Put some ice on it
A lower back pain relief is ice. Ice is a remedy that has great effects if it used in the first 24 to 48 hours after the pain has started, as it diminishes inflammation. Even though, putting on your lower back something warm, feels very good and soothing, as the warmth helps mask the pain and relaxes the muscles, in reality the warmth causes more inflammation on the area. So, for the first 48 hours, avoid any warm remedy, but after this period you can used it. No matter what remedy you are using, warm or cold, remove it from your back after 20 minutes and let your skin rest. If the pain doesn’t stop, you should consult a doctor.
Just like any other part of our body, our spines are designed to move and be active. So even if you are in pain, make an effort and keep doing your daily things and try to stay as active as possible. Once the pain is gone, you can start exercising, swimming, walking, going on the bicycle, all these activities will improve the condition of your back and will make it more flexible. But, try not to overreact. If you are in pain, don’t force yourself, when you feel you can’t go on anymore.
Put some muscle into it
After the pain is gone, there are some ways of preventing future lower back pain episodes, like working the muscles that sustain the lower back. These muscles keep your posture and spine straight. Also, strengthened pelvic, hips and abdominal muscles can give your back more support and prevent pain. However, avoid crunches, as they can put pressure on your lower back.
Remember to stretch
Don’t sit on you chair and freeze there the entire day. Get the habit of getting up every 20 minutes and stretch. The majority of us spend their time bending forward, that’s why is very important to remember to stretch backwards, during the day. Your legs are just important as well. Yoga, can be a great relief for lower back pain, and for any other similar pain. Doing daily some yoga stretching exercises will make a huge difference.
Always remind yourself about your posture
Bending over to pick up something put extra pressure on your back. When picking up heavy things, pay attention to your posture. The first rule you have to keep in mind, is that you should never, ever bend over from your waist, always bend your knees to go down.
Design your work area as comfortable as possible. Create your workspace in such a manner that you don’t have to hunch over the desk to see your monitor. Use a chair that offers support to your lower back and lets you keep your feet on the floor.
Wear lower heels
High heels are one of the causes for lower back pain, which is why you should give up a few inches. Flats and hells of maximum one inch should be enough during the day. High heels create unbalance in your posture and increase the tension on your lower back.
Smoking is not such a good idea
Smoking is a factor for the appearance of osteoporosis on the spine and other bone related issues. On the other hand, osteoporosis can cause spine fractures. Researches have shown that people who smoke are more likely to suffer from lower back pain, than the ones who don’t smoke.
Weight is very important for the good functioning of your spine
Proper diet and daily exercise will help you have control of your weight. Overweight people have more sone problems as the bigger the weight the more pressed your spine is.
Over the counter pain relief medication can be useful
There are many types of anti-inflammatory medication, like ibuprofen, aspirin, that can work as a lower back pain relief. Before you use these drugs, you should talk to your doctor or pharmacist first, as this medicine cold interact with the drugs you might be taking. People who are suffering from ulcers, liver or kidney disease, are advised to avoid these medicines, but their doctor should advise them better.
If you have any of the following symptoms you should call your doctor
If the lower back pain get severe, lasts for days or it is painful even when you are laying down.
If you feel your legs and knees weak, or encounter problems when walking or standing.
These are signs of a serious condition that needs to be treated.
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